I can't stop making this Anti-inflammatory Harissa Butter Beans Recipe

Ingredients

• 2 cans Butter Beans (Low‑sodium, 15 oz each, drained and rinsed)
• 2 tablespoons Harissa Sauce (Mild heat; adjust to taste)
• 0.25 cup Sun‑Dried Tomatoes (Packed in oil, drained and roughly chopped)
• 4 cups Dino Kale (Shredded; can substitute curly kale or spinach)
• 2 pieces Shallots (Minced; can use red onion as substitute)
• 3 cloves Garlic (Minced; can use pre‑minced garlic)
• 1 cup Vegetable Broth (Low‑sodium)
• 1 cup Unsweetened Soy Milk (Provides protein and creaminess; can use unsweetened almond, coconut or cashew milk)
• 2 tablespoons Nutritional Yeast (Gives a nutty, cheesy flavor; high in B12)
• 2 tablespoons Plant‑Based Parmesan (Optional, for extra cheesy note)
• 0.5 teaspoon Garlic Powder
• 0.25 teaspoon Red Pepper Flakes (For a subtle kick)
• 1 tablespoon Olive Oil (For sautéing)
• to taste Salt
• to taste Black Pepper
• 1 tablespoon Coconut Milk (optional topping) (Drizzled on top before serving)
• 4 slices Sourdough Bread (Toasted; optional serving accompaniment)

Instructions

1. Prep All Ingredients

   Mince the garlic cloves, roughly chop the shallots, shred the kale, and roughly chop the sun‑dried tomatoes. Drain and rinse the butter beans.

   Time: PT10M

2. Sauté Shallots

   Heat 1 tbsp olive oil in a stainless steel skillet over medium heat. Add the minced shallots and cook, stirring occasionally, until translucent, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Add Garlic

   Add the minced garlic to the skillet and sauté for 1–2 minutes, stirring constantly to avoid burning.

   Time: PT2M

   Temperature: Medium heat

4. Incorporate Sun‑Dried Tomatoes

   Stir in the chopped sun‑dried tomatoes and cook for about 1 minute to release their flavor.

   Time: PT1M

   Temperature: Medium heat

5. Add Butter Beans

   Add the drained butter beans to the skillet, stirring to coat them with the aromatics. Cook for 2 minutes.

   Time: PT2M

   Temperature: Medium heat

6. Stir in Harissa

   Add 2 tbsp mild Harissa sauce, mixing well so the beans are evenly colored. Cook for 1 minute.

   Time: PT1M

   Temperature: Medium heat

7. Add Liquid Base

   Pour in 1 cup unsweetened soy milk and 1 cup vegetable broth. Increase heat to bring the mixture to a gentle simmer.

   Time: PT5M

   Temperature: Medium‑high heat to simmer

8. Season the Stew

   Season with salt, black pepper, 2 tbsp nutritional yeast, 1/2 tsp garlic powder, 1/4 tsp red pepper flakes, and optional plant‑based parmesan. Stir and let cook for 2 minutes.

   Time: PT2M

   Temperature: Medium heat

9. Add Kale and Finish

   Fold in the shredded kale (or spinach) and cook until wilted, about 5 minutes. If the stew looks too thick, add a splash more broth or soy milk.

   Time: PT5M

   Temperature: Medium heat

10. Plate and Garnish

    Remove from heat. Drizzle a teaspoon of coconut milk and a little extra Harissa on top if desired. Serve with toasted sourdough bread.

    Time: PT2M

Nutrition Facts

Calories

180

Protein

12 g

Carbohydrates

18 g

Fat

6 g

Fiber

5.5 g

Ingredient Substitutions

• Instead of Butter Beans: Chickpeas
• Instead of Harissa Sauce: Spicy tomato paste, Sambal Oelek
• Instead of Sun‑Dried Tomatoes: Sun‑dried tomato powder, Roasted red peppers
• Instead of Dino Kale: Curly kale, Spinach
• Instead of Shallots: Red onion
• Instead of Garlic: Garlic powder (increase amount)
• Instead of Vegetable Broth: Water with a pinch of salt
• Instead of Unsweetened Soy Milk: Unsweetened almond milk, Unsweetened coconut milk
• Instead of Nutritional Yeast: Plant‑based parmesan
• Instead of Plant‑Based Parmesan: Nutritional yeast
• Instead of Garlic Powder: Additional fresh garlic
• Instead of Red Pepper Flakes: Cayenne pepper (use less)
• Instead of Olive Oil: Avocado oil
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Coconut Milk (optional topping): Extra soy milk
• Instead of Sourdough Bread: Whole‑grain bread

Equipment Needed

• Stainless Steel Skillet
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Colander
• Wooden Spoon
• Ladle (optional)
• Can Opener

Critical Steps — Do Not Skip

• Do not let the garlic burn during step 3.
• Simmer the liquid base gently to avoid curdling the soy milk.
• Add kale at the end to keep its bright color and texture.

Chef Tips from the Video

• Use low‑sodium canned beans to control the overall salt level.
• Unsweetened soy milk adds protein and creaminess without extra sugar.
• A quick drizzle of coconut milk at the end adds a subtle tropical note and visual appeal.
• Toast the sourdough slices in the same skillet after the stew is done for added flavor.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in a freezer‑safe container for up to 2 months; thaw overnight in the fridge before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the bean mixture up to step 8; store refrigerated and reheat, adding fresh kale just before serving.
• The stew thickens when cooled; add a splash of broth or soy milk when reheating to restore desired consistency.

Frequently Asked Questions